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#7646631 - 04/14/14 08:42 AM number of sets and reps for weight training...
Random Offline
Post Master Supreme


Registered: 09/08/01
Posts: 11506
Loc: Seattle, Wa
I am trying to change my workout routine to something that I feel pushes me harder than I was doing. I started two months ago in decent shape, but by no means in good shape. I found a nice novice workout routine that made sense and worked. basically it was 2 sets of 12 for everything, and it was a full body workout. it was also starting out with really low weight. basically just the bar for a lot of the exercises. which was funny, I was blown away how shaky I was trying to bench a 45 pound bar. anyways, I feel way way more comfortable, and want to push myself. so I am doing reps like this now.

Using squat, my weight last workout was 135.
10-bar
8-100
6-135
4-145

I am using a similar progression with everything. my bench last workout was 105
10-bar
8-75
6-105
4-115

the last set I do 1-2 more reps depending if I can. I did some reading and this seemed to be a fairly good way to train, at least with the much bigger stronger guys, should I be doing something different because I am just starting out?

Also, the military press fucking kills me. I hit 75 today and thought my shoulders were going to explode. \:\)
_________________________
"There is no doubt about precisely when folks began racing each other in automobiles,It was the day they built the second automobile."--Richard Petty

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#7646785 - 04/14/14 09:50 AM Re: number of sets and reps for weight training... [Re: Random]
Silock Moderator Offline
Post Master Supreme


Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
You're fine for now. Enjoy the newb gains while they last. You can literally do almost anything right now and it will work.
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#7646787 - 04/14/14 09:51 AM Re: number of sets and reps for weight training... [Re: Random]
Euphoricuck Offline
Post Master Supreme


Registered: 11/05/03
Posts: 92703
Loc: Canadistan
starting strength
5x5
5x3x1
blahas 5x5

if you want to change it up
_________________________

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#7647090 - 04/14/14 12:15 PM Re: number of sets and reps for weight training... [Re: Euphoricuck]
137 Offline
Post Master Supreme


Registered: 12/06/02
Posts: 41743
Loc: Newsomville, CA
check this video out, tell me what you think and if it makes any sense to you.

http://youtu.be/xTDapcklnV8
_________________________
Wayne

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#7647331 - 04/14/14 02:30 PM Re: number of sets and reps for weight training... [Re: 137]
Random Offline
Post Master Supreme


Registered: 09/08/01
Posts: 11506
Loc: Seattle, Wa
That video makes sense. Its kind of the thought process I was having with the 10-8-6-4. U am just trying to find what works best for me. I feel more fatigued, but in a good way, with my new routine. In another month or so I plan on going to 4-5 days a week with more specialized exercises. I just wanted to get a good base to work with.
_________________________
"There is no doubt about precisely when folks began racing each other in automobiles,It was the day they built the second automobile."--Richard Petty

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#7647419 - 04/14/14 03:09 PM Re: number of sets and reps for weight training... [Re: Random]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
As Drew said, almost ANYTHING you do at this point is going to give you results... as you progress, as full range of rep schemes is ideal... from 1-12+...
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#7649028 - 04/15/14 12:11 PM Re: number of sets and reps for weight training... [Re: DieZel]
McCavityCat Offline
Post Master Sr


Registered: 02/23/09
Posts: 9013
Loc: MA
starting strength , 5x5.

Just follow those and in 2-3 months you will be so surprised where you end up.
_________________________
Hilux Surf / M4

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#7649512 - 04/15/14 03:33 PM Re: number of sets and reps for weight training... [Re: ]
McCavityCat Offline
Post Master Sr


Registered: 02/23/09
Posts: 9013
Loc: MA
im guessing 5'5" <140
_________________________
Hilux Surf / M4

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#7672917 - 04/30/14 06:41 PM Re: number of sets and reps for weight training... [Re: McCavityCat]
137 Offline
Post Master Supreme


Registered: 12/06/02
Posts: 41743
Loc: Newsomville, CA
I just wanted to share this video, it's long but if you're seriously considering following a program, it's okay to make modifications on the fly.

https://www.youtube.com/watch?v=5MTrYEGcDbQ
_________________________
Wayne

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#7676326 - 05/02/14 03:34 PM Re: number of sets and reps for weight training... [Re: 137]
Random Offline
Post Master Supreme


Registered: 09/08/01
Posts: 11506
Loc: Seattle, Wa
I did the past two weeks at lower weight, but doing 3x10's. Weight gains aren't coming as fast, but I am definitely getting a lot more definition. Especially in my shoulders and arms. After next week I am going to take a week off, then move to a 5 day schedule. I think I will be using a combination of 5x5's and 3x10's. I just have to figure which rep for which exercise. In the end I am going with fat loss and more definition over strength. These past three months have been a fun time experimenting with a lot of exercises and rep variation. I think I have a much better idea of what works for me. Oh, and here's the gains.

Day 1. Today.
Squat. 75. 250. Doing 190 2x10
Bench. 85. 180. Doing 145 3x10
Military. 45. 135. Doing 95. 3x10

I am getting there slowly but surely. And for reference, I am 38 years old, 208 pounds, 5'8" with very very bad knees. \:\)
_________________________
"There is no doubt about precisely when folks began racing each other in automobiles,It was the day they built the second automobile."--Richard Petty

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#7677138 - 05/03/14 03:13 AM Re: number of sets and reps for weight training... [Re: Random]
Rumbelstiltskin Offline
Post Master Sr


Registered: 01/10/05
Posts: 8757
Loc: So Cal
Wendler, Burgener, Smolov
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